Hi everyone,
I hope you are enjoying your weekend… Here is a workout reminder to prepare yourself for Monday 🙂
Cable extension (bar) 20/15/10
A1 dips 4×12
A2 cable extension (reverse grip) 4×10
French press 3×10
Overhead cable extension (rope) 3×15
Standing biceps curl (EZ bar) 4×21 (7-7-7)
Zotman curl 3×8
Standing curl (cable, flat bar, close grip) 3×25
Hammer (dumbells) 3×10-10 (drop)
Bench pres 4×4
A1 dips 4×10
A2 incline bench (dumbells) 4×8
Decline pres 4×10
B1 flys 4×12
B2 push-ups 4×8
Pull-ups 100 reps.
Dumbells rowing on incline bench 4×10
Lat pull downs (chin) 3×12
Single arm rowing 4×10
Cable streching 4×12
Lower back extension 4×12
GO!
Squats 4×12
Leg press 4×8
Lunges 4×20
Leg extension 4×50 (10/10/10/10/10) decreasing.
Leg curl 20-10-20-10
Deadlift (bar) 3×15
My name is Svetozar Milenkovic – Tozaman, bodybuilding and fitness professional with more than a decade of experience in this amazing sport. I have decided to share my knowledge and help anyone who want to achieve a nice looking fit body that is above all healthy.
Feel free to look around, learn more about me and my goals, and if you want to learn more about nutrition, exercise and fit life I’ll be more than happy to answer any of your question.
Go Hard or Go Home!